Physique
Wise Performance Lab
Strength & ConditioningThis program is designed for anyone looking to improve body composition & physique. This program is progressed monthly, through science-based principles, to maximize body composition & physique change over time! No matter your age or training experience, this program will help you get stronger, leaner, and more conditioned. You will have 24/7 access to us & the WPL Physique Team Community!
This is not your typical physique style program that uses the same exercises & gets boring. This program ensures a well-rounded approach to training every region of the body on a weekly basis and has a large focus on stimulating lean muscle mass growth & fat loss. We balance the need for longer progressions, with keeping the workouts fresh. We vary our primary lifts, accessory work, & conditioning every 3-4 weeks. We also change set & rep schemes every 3-4 weeks. You will manage your fatigue, feel fresher, & break through plateaus with this innovative programming style!
This program is programmed out with 3-4 days per week of lifting, with 1-2 days per week of conditioning work. Each training session takes 45-60 minutes!
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Prep
A
Press Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!
B1
Incline Bench Press (45 Degrees)
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
B2
Neutral Grip Chin Up
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
C
DB RDL
4 x 8
Finisher
D
RFT Circuit: Swing, Burpee, Toes to Bar
5 Rounds: 10 American KB Swings (heavy) 10 Burpees 15 Toes to Bar (Knees to Elbows, if needed) *No planned REST, finish all 5 rounds for time!
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Squat Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!
B
Back Squat
6, 6, 10, 10, 10, 10 @ 40, 50, 70, 70, 70, 70 %
C1
Banded Side Steps
3 x 24
C2
Single Arm Cable Biceps Curl
3 x 20
C3
Side Plank on Elbows
3 x 2:00
D
Push-Up Pyramid
10, 20, 30, 20, 10
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Easy Paced Run
1 x 40:00
C1
Alternating Hanging Knee Raise Twists
3 x 30
C2
High Plank Alternating Foot Taps
3 x 60
Recovery
D
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Pull Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Large Shoulder Circles, Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Quadruped Sweep Through, Prone Superman Row *Review the attached videos for more information/explanation!
B1
Weighted Dips
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
B2
DB Seal Row - Neutral Grip
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 lb
C1
Barbell Glute Bridge
3 x 8
C2
Leg Extension
3 x 15
D1
Cable External Rotation
3 x 24
D2
Bench supported Prone Is, Ts, Ys
3 x 30
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Hinge Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!
B
Sumo Deadlift
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
C
Front Rack Reverse Lunge
12, 12, 20, 20, 20, 20 @ 40, 60, 70, 70, 70, 70 %
Finisher
D
Tabata: 1 DB Thruster, Row, Lunge
Tabata for 16 minutes: 20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 16 minutes. 1) Single DB Thruster 2) Russian Twist 3) Single DB Row 4) DB Walking Lunge (Alternating) *If you are using the "Tabata Timer" in the app, set your workout for 32 rounds!
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Joe Wise
Head Coach/Owner - Doctorate of Physical Therapy (DPT), Board-Certified Sports Clinical Specialist (SCS), Certified Strength & Conditioning Specialist (CSCS), Tactical Strength & Conditioning Facilitator (TSAC-F), USA Weightlifting Level 1 (USAW-1)
Ali Wise
Health Coach/Owner - Physician Assistant (PA-C), Precision Nutrition 1 (PN1)
Join today and let's get to work together! Let us give you the most science-based programming! Our only request from you ... execute with a high level of grit and precision!
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Physique
Physique
Physique
